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Healthy Cauliflower Recipes and Cooking Tips
By Carloyn Malcoun, Associate Editor, EatingWell January/February 2008
Who would’ve thought that lowly cauliflower, so often hidden under a blanket of cheese sauce, could be elevated to “hot veggie” status? Cauliflower is making a comeback on the menus of family-style restaurants and high-brow eateries alike as an alternative to the higher-carb potato.
Boasting a mere 29 calories per cup, and a rich source of vitamin C, vitamin K, folate and fiber, cauliflower deserves its newfound status as a go-to vegetable for side dishes, salads and as part of flavorful stews and main dishes.
In Creamy Cauliflower Puree, it produces the creamy texture of mashed potatoes; Roasted Florets yields a nutty flavor; and it adds plenty of crunch when eaten raw in Creamy Chopped Cauliflower Salad. We’ve got a variety of recipes to choose from, including a lightened cheese-sauce-topped Skillet Cauliflower Gratin—still a favorite way to enjoy cauliflower!
Healthy Cauliflower Recipes
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Cauliflower Cooking Tips
- Cauliflower Preparation Technique: To prepare florets from a whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down, hold your knife at a 45° angle and slice into the smaller stems with a circular motion to remove a “plug” from the center of the head. Break or cut florets into the desired size.
- Although it's available all year long, cauliflower is at its best December through March.
- A 2-pound head of cauliflower yields about 8 cups bite-size florets.
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| USER COMMENTS — Add Your Comment |
What issue can I find all these cauliflower recipes? Also, do you have a cookbook highlighting ethnic rice dishes?
Bobbie Platt, Port Orange, FL |
I was always under the impression that cauliflower was one of those vegetables that when commercially grown is very heavily sprayed with chemicals (to avoid bugs). Does anyone know what's the best way to rid such chemicals? Do you just soak the florets and change the water several times?
Peter Kawerau-Barich, Sydney, Australia, NS |
I love cauliflower so I would definately try any one of these recipes... Thank you
Mary Rice, Jackson, NC |
Mashed cauliflower is so yummy and is now even served on Delta in Business Elite!!! A great dieting creation!!
Linda, Aviano, IT |
LOVE cauliflower but never know how to cook it -- thanks so much!
Pat, San Diego, CA |
Cauliflower is a great-tasting, healthy veggie. I have made it with all variations of cheese sauce and mixed with other vegetables and legumes.
Rose LeBlanc, East Haven, CT |
On the chemical question, I was always told to soak cauliflower and and broccoli in some vinegar water before using... but that was more to get rid of left over insects.
L Oliva, Tallmadge, OH |
You have one of the best thought out web site that I have ever used.
Keep up the good work. I love your recipes.
Best. JB.
James B., Fitzroy Harbour, ON |
Cauliflower is a yummy veggie to eat. I fix it sorta like macncheese, except the cauliflower takes the place of the macaroni, plus onions and tomatoes,
kathy
by the way, I have breast cancer and it is a wonderful addition to what I can eat!!
kathy, Anderson, SC |
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